Monday, June 13, 2016

We are holding our quarterly VBC members only meet on July 8th. Let us know if you plan to compete!

Screen Shot 2016-06-12 at 8.17.08 PM

Nailing the jerk!


Foam Roll Lats
2×10 Hanging Lat activations
2×15 Good Mornings with Barbell


3min to mobilize/stretch/complete prehab

Row 250m

2 Rounds:
15 Band Pull Aparts (red or purple)
15 Band Straight arm pull-downs (loop to rig overhead)
15 Banded good mornings
Row 250m


EMOM 10 Min:
3 Deadlifts, 6 Pull-Ups, or 5 Chest to Bar, or 3 Bar Muscle Ups (choose one) Complete all work each minute.

Notes: L1: Suitcase Deadlifts 12/8kg, Ring Rows
L2: 105/75, Banded Pull-Ups
Rx: 225/155, 24/20” Chest to Bar
Rx+: 315/205, 30/24” Bar Muscle Ups


Complete as many rounds as possible in 12 minutes:
6 Hang Power Cleans
3 Push Jerks
200 Meter Run

Notes: L1: DB 20/15
L2: 105/75
Rx: 155/105
Rx+: 205/145

Cool Down
Stretch Calves
Mash Traps with Lacrosse Ball
Stretch Lats with band

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